Let’s start with a quick quiz.  Which of the following help reduce the inflammation and pain of osteoarthritis – the major cause of knee and hip replacements?

1. Salmon, broccoli and red peppers
2. Peanut butter
3. Cranberries, spinach
4. Fast food burgers and fries
5. Tuna, avocados

The good choices are 1, 2 and 5.  For many reasons, fast food, especially deep-fried foods are bad for your general health and osteoarthritis. Surprisingly, sources say that cranberries and spinach may be food for you for other reasons, but they won’t help reduce the inflammation and pain in your knees and hips.

“Today’s Total Joint Replacement surgery offers longer-lasting implants, better pain management and faster rehabilitation,” says McLeod Sports Medicine Certified Athletic Trainer Valencia Oxendine-Rose. “Yet, you can delay surgery by controlling the weight you put on your knees and hips, while eating moderate portions of the right foods.

Some foods to AVOID include:

• Fried foods.
• Processed food high in sugar, such as snacks and cookies.
• White processed rice or bread or pasta.
• Sodas are high in salt.
• Alcohol should be consumed in moderation – no more than 1 drink a day

Healthy foods aren’t limited to tofu, celery sticks and bran muffins. For instance, lobster and shrimp (not deep fried) are on list of foods that offer vitamin E and antioxidants to help your joints.

Other foods to ADD to your diet include:

• For Omega 3 Fatty Acids:
  o  Salmon, trout, tuna and halibut are good.  Two 3-ounce servings a week are recommended.
• For anti-oxidants to reduce pain and inflammation:
  o  Apples, onions, blueberries, and strawberries.
• For Vitamin C to keep connective tissue and cartilage healthy:
  o  Oranges, pineapples and red peppers.
• Vitamin B3 can help improve flexibility and inflammation:
  o  Peanut butter is an inexpensive source.
• Anti-inflammatories to help reduce swelling and pain:
  o  Ginger is good as a salad dressing or on steamed vegetable or fish.  Try to use fresh, not dried, ginger.
  o  Olive oil can be used in place of other fats, such as butter.  About 3.5 tablespoons of olive oil has the same impact        as a regular 200mg dose of ibuprofen.
  o  Green tea has ingredients that can slow cartilage damage.

Protein is needed in a good diet, but look for low-fat options to bake or broil:
o  Chicken and seafood are good if grilled or broiled.
o  Beans, peas and nuts.

EAT HEALTHY, BUT DON’T DELAY IF YOU NEED HELP
You should do everything possible to keep your knee and hip joints healthy.  However, when you have to limit your daily activities due to pain, stiffness or inflammation, it’s time to see an Orthopedic Specialist for a full diagnosis and treatment plan.  Waiting too long can result in additional damage to the bones in your knee and hip joints.

Find an Orthopedic Specialist near you.

Sources include:  McLeod Health, The Arthritis Foundation, National Institutes of Health, Arthritis Research Institute of America, British Nutrition Foundation